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» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 21-04-2024 @ 15:23 | ||
Post Edited: 21.04.2024 @ 19:50 PM by danbaseley 3 second eccentric single leg Hamstring Curls:40kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 35kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 82kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 62.5kg x 20 100kg Close Stance leg press x 15 Mini Band Resisted 45 degree Back Extensions: 15 x 3 sets - 90 seconds rest Heavy Band Abs: 20 x 4 sets - 30 seconds rest 22.5kg top end leg extensions: 25 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 20-04-2024 @ 17:11 | ||
62.5kg High Incline 3 Count Paused Bench: 3 sets of 8: - 180 seconds rest (Different bench and rack - unrack height 11: in case i forget) 20kg Seated DB Press: 15 x 3 sets - 120 seconds rest 32.5kg Skull Crushers into CGBP: 12/13 12/10 180 seconds rest 25kg Double Rope Facepulls: 2 sets of 20 - 60 seconds rest 17.5kg V-rope Pressdowns: 12 x 3 sets - 120 seconds rest 65kg 3-count Isometric Fly Machine: 12 x 3 sets - 90 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 19-04-2024 @ 18:41 | ||
Neutral Grip Pull-Ups up to BW+27.5kg Pronated Pull-Ups: 6 x 4 sets - 4 minutes rest Seated Wide Grip Cable Row: 62.5kg x 10 x 3 sets - 90 seconds rest Wide Grip assisted pullup machine: BW-45kg x 10 x 3 sets - 120 seconds rest Reverse Hyper Extensions: 15 x 4 sets - 60 seconds rest 22.5kg DB Hammer Curls: 10, 10, 8 - 90 seconds rest 20kg Bosu Abs: 15 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 18-04-2024 @ 17:17 | ||
Seated Leg Curls - 3 second eccentric: 85kg x 8 x 3 sets - 120 seconds rest Paused Hack Squats: 20kg x 20 rep cluster set (10/5/5) - Different machine. Bit harder. Paused Glute Machine: 120kg x 12 x 3 sets per leg - 90 seconds rest 17.5kg DB Single Leg Squats: 10 x 3 sets per leg - 60 seconds rest Seated Good Mornings: 20kg x 15 x 3 sets - 60 seconds rest Heavy Band Abs: 20 x 3 sets - 30 seconds rest 20kg Top End Leg Extensions: 25 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 15-04-2024 @ 22:22 | ||
80kg Paused Bench - thumb width from smooth: 8 x 3 sets - 3-5 minutes rest Paused 60kg Shoulder Press: 3 sets - 10, 8, 8 - 180 seconds rest BW + 7.5kg Paused Dips: 10 x 3 sets - 90 seconds rest 90kg Machine Flyes: 12 x 3 sets - 60 seconds rest Triceps Pressdown: 30kg x 10 x 4 sets - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 15-04-2024 @ 19:58 | ||
BW+15kg Pull ups: 3 sets of 3 - 180 seconds rest 82kg Cable Lat Pulldown: 4 sets of 10 - 60 seconds rest 62.5kg Chest Supported Rows: 3 sets of 10 - 90 seconds rest 32.5kg EZ Bar Preacher Curls: 10 x 3 sets - 120 seconds rest 40kg Rear Delt Flye Machine: 12 x 3 sets - 60 seconds rest 25kg Paused Top End Leg Extensions: 25 x 3 sets - 60 seconds rest Thoracic Extensions on roller: 15 x 3 sets | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 11-04-2024 @ 14:54 | ||
3 second eccentric single leg Hamstring Curls: 36kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 37.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 80kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 60kg x 20 Trap Bar Deadlifts up to 145kg 45 degree Back Extensions: 20 x 3 sets - 60 seconds rest 15kg Bosu Abs: 15 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 09-04-2024 @ 22:38 | ||
Post Edited: 09.04.2024 @ 22:40 PM by danbaseley Pull-Ups:6, 6, 5 - 4 minutes rest Seated Cable Row: 60kg x 8 x 4 sets - 60 seconds rest Wide Grip assisted pullup machine: BW-40kg x 10 x 3 sets - 120 seconds rest Reverse Hyper Extensions: 15 x 3 sets - 60 seconds rest 20kg DB Hammer Curls: 10 x 3 sets - 90 seconds rest Neck Harness Drop set: 25kg x 25, 20kg x 25, 15kg x 25 Band Abs: 50 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 04-04-2024 @ 18:29 | ||
Post Edited: 04.04.2024 @ 18:30 PM by danbaseley 77.5kg Paused Bench - hands against smooth:8 x 3 sets - 180 seconds rest Paused Neutral Grip 20kg DB Shoulder Press: 3 sets - 15, 15, 10 - 120 seconds rest 15 degree Incline 24kg DB Paused Bench: 3 sets - 12, 10, 10 - 120 seconds rest 50kg Machine Flyes x 3 sets: 15, 15, 15 - 60 seconds rest 30kg Machine Reverse Flyes: 15 x 3 sets - 60 seconds rest Triceps Pressdown: 60kg x 10 x 4 sets - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 27-03-2024 @ 13:44 | ||
Post Edited: 27.03.2024 @ 15:38 PM by danbaseley Paused Hack Squats: 20kg x 25 rep cluster set (10/9/6)Paused Glute Bridge Machine: 25kg x 10 x 3 sets per leg - 60 seconds rest Single Leg Squats: 16kg DB x 10 x 3 sets - 60 seconds rest Seated Good Mornings: 15kg x 15 x 3 sets - 60 seconds rest Green Band Abs: 35 x 3 sets - 30 seconds rest Green Band TKEs: 25 per leg | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 26-03-2024 @ 13:06 | ||
BW+12.5kg Pull ups: 3 sets of 3 - 180 seconds rest 75kg Cable Iso Lat Pulldown: 4 sets of 10 - 60 seconds rest 52.5kg Chest Supported Divergent Rows: 3 sets of 10 - 90 seconds rest 30kg EZ Bar Preacher Curls: 10, 12, 6 - 90 seconds rest 20kg Paused Top End Leg Extensions: 25 x 2 sets - 60 seconds rest Thoracic Extensions on roller: 15 x 3 sets | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 22-03-2024 @ 15:34 | ||
Post Edited: 22.03.2024 @ 15:48 PM by danbaseley 65kg High Incline 3 Count Paused Bench:3 sets of 8: RPE7, 8, 9 - 180 seconds rest Paused 55kg Seated OH Press: 3 sets of 10 - 180 seconds rest Paused Dips - BW + 5kg: 3 sets of 10 - 90 seconds rest 3kg Rotator Cuff Vs and Ts: 3 sets of 15 of each b2b 30kg Skull Crushers into CGBP: 10/20 10/16 120 seconds between sets 35kg Double Rope Facepulls: 2 sets of 25 - 60 seconds rest 35kg 3-count Isometric Fly Machine: 12 x 2 sets - 60 seconds rest Band Abs: 40 x 3 sets - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 21-03-2024 @ 16:50 | ||
3 second eccentric single leg Hamstring Curls: 32.5kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 32.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 75kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 52.5kg x 20 (These felt great, in terms of body positioning and depth) Sissy Squats: 10 x 3 sets - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 20-03-2024 @ 22:03 | ||
Pull-Ups: 6 x 3 sets - 3 - 5 minutes rest Iso Lateral High Row: 60kg a side x 8 x 4 sets - 60 seconds rest Wide Grip Standing assisted pullup machine: BW-44kg x 10 x 3 sets - 90 seconds rest Back Extensions: 20 x 2 sets - 60 seconds rest 18kg DB Hammer Curls: 10 x 3 sets - 90 seconds rest Bosu Abs: 15 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 19-03-2024 @ 20:38 | ||
Post Edited: 19.03.2024 @ 20:39 PM by danbaseley Paused Bench - hands against smooth:8 x 3 sets 75kg, 75kg, 77.5kg - 180 seconds rest Paused Neutral Grip 18kg DB Shoulder Press: 15 x 3 sets - 120 seconds rest 15 degree Incline 26kg DB Paused Bench x 3 sets: 12, 12, 10 - 120 seconds rest 45kg Machind Flyes x 3 sets: 15, 15, 10 - 90 seconds rest 27kg Machine Reverse Flyes: 15 x 3 sets - 60 seconds rest |